If you’re an athlete who sprints, jumps, or changes direction quickly, knee stability and explosive leg drive are essential. Without them, you’re leaving performance gains on the table—and putting yourself at risk for injuries.
The NordBench + Landmine attachment is the perfect duo for strengthening the muscles that power your movement. This setup gives you everything you need to build functional strength, explosive power, and knee stability while training at home.
Let’s break down a powerful workout designed to help you run faster, jump higher, and move with more control in your sport.
Warm-Up 🔥
Before jumping into heavy movements, prep your muscles and joints with a dynamic warm-up to improve mobility and reduce injury risk:
🏃 5-Minute Cardio Primer → Jog, bike, or jump rope to get blood flowing.
🦵 Leg Swings (Front & Side) → 10 reps per leg to loosen up hips.
💥 Bodyweight Squats & Reverse Lunges → 2 sets of 10 reps to activate quads and glutes.
🦵 Glute Bridges → 10 reps to fire up posterior chain muscles.
Superset 1: Landmine Squat + Nordic Curl
🏋️ Landmine Squat
A strong lower body starts with a solid quad, glute, and core engagement. The landmine squat helps you generate maximal force while keeping your torso upright—reducing knee strain and improving movement mechanics.
How to do it:
🔥 Position the landmine attachment and hold the barbell close to your chest.
🔥 Stand with your feet shoulder-width apart.
🔥 Lower into a squat, keeping your chest up and knees tracking over your toes.
🔥 Drive through your heels to return to standing.
🏋️ Nordic Curl
Nothing builds hamstring strength and sprint speed like the Nordic curl. This movement emphasizes eccentric control, meaning your hamstrings work extra hard to slow your descent—key for injury prevention and improved acceleration.
How to do it:
🔥 Secure your feet under the NordBench footplate.
🔥 Keep your body in a straight line from knees to shoulders.
🔥 Lower yourself toward the ground as slowly as possible, using your hamstrings to control the movement.
🔥 Push yourself back up or use assistance if needed.
Why it works: This superset balances quad and hamstring strength, reducing stress on your knees and making you a more resilient athlete (Journal of Strength and Conditioning Research, 2019).
🌟 Related Read: A Comprehensive Guide to Landmine Training—What You Need to Know
Superset 2: Landmine Reverse Lunge + Hip Thrust
🏋️ Landmine Reverse Lunge
Single-leg strength is crucial for balance, stability, and explosive movements in sports. The landmine reverse lunge helps you develop control while reducing knee stress and improving coordination.
How to do it:
🔥 Hold the landmine barbell at chest height.
🔥 Step back into a lunge, keeping your front knee over your ankle.
🔥 Push through your front foot to return to standing.
🔥 Alternate legs.
🏋️ Hip Thrust
Strong glutes mean stronger hip extension, which directly translates to speed and power in sprinting and jumping. The hip thrust ensures that the glutes fire properly to generate force in every step.
How to do it:
🔥 Position your upper back against the NordBench pad with feet planted on the ground.
🔥 Drive your hips up, squeezing your glutes at the top.
🔥 Lower with control and repeat.
Why it works: A powerful posterior chain (glutes, hamstrings, and lower back) is the foundation of explosiveness in sports. Research shows a strong posterior chain improves sprint acceleration—critical for football, soccer, and basketball (International Journal of Sports Medicine, 2020).
🌟 Related Read: Lower Body Landmine Training Guide
Superset 3: Back Extension + QL Raise
🏋️ Back Extension
Lower back strength is often overlooked but vital for posture, power, and injury prevention. The back extension on the NordBench strengthens your spinal erectors, glutes, and hamstrings, helping you maintain proper alignment and stability in every movement.
How to do it:
🔥 Set up on the NordBench with your hips resting on the pad.
🔥 Cross your arms or hold a weight for extra resistance.
🔥 Lower your torso toward the floor, then lift back to neutral.
🏋️ QL Raise
Your quadratus lumborum (QL) is a major stabilizer in rotational sports like baseball, basketball, and tennis. The QL raise enhances side-to-side stability, reducing injury risk when cutting or twisting.
How to do it:
🔥 Lie sideways on the NordBench, lower hip resting on the pad.
🔥 Let your upper body tilt toward the floor, keeping your torso straight.
🔥 Raise your torso back up, engaging your lateral core.
Why it works: A strong lower back and core create a stable base for powerful movements and protect your spine from injury during explosive play. Studies highlight the importance of QL strength in preventing lower back pain in athletes.
🌟 Related Read: Core Landmine Training Guide
Why Train with the NordBench + Landmine?
If you’re serious about building knee stability, leg drive, and athletic power, the NordBench + Landmine attachment is the ultimate home gym setup.
✅ Supports full-range functional strength training ✅ Enhances explosiveness and power output for sprinting, jumping, and acceleration ✅ Reduces injury risk with proper movement mechanics ✅ Compact and space-saving, ideal for home gyms
🌟 Related Read: Full Workout Program: 8 Essential Landmine Exercises
Final Thoughts
This NordBench + Landmine workout is built for athletes who want to move better, get stronger, and stay injury-free. Whether you’re a runner, a lifter, or an athlete chasing peak performance, these supersets will elevate your training.
Ready to take your leg strength and knee stability to the next level? Get the NordBench + Landmine attachment today and start training with purpose.
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